this is the most important macro when it comes to building and repairing your muscles. if you don’t get adequate amounts of protein, your muscles will take longer to heal, may not heal completely, and it will be a lot harder to build upon your existing muscles. it is made up of building blocks called amino acids. some amino acids can be produced in the body and some need to be eaten in food. however, just like any other macro, protein has to be consumed in the appropriate amounts to avoid excessive weight gain.
protein is 4 calories per gram. for example, if 40% of your calories are from protein and you take in 2,000 calories each day 40% of 2,000 is 800 calories, divide that by 4 and you get 200 grams of protein.